Is that it?

[MightyAl]

That's what I said when I finished my first workout in NROL4W this past Saturday. I finished the stage 1 workout A in about 20 minutes and felt compelled to add more work - more legs and more shoulders because I'm use to doing so much more it didn't feel quite feel right to be done in 20 minutes.

I've been lifting for a few years now and consider myself and intermediate. I have done total body & upper/lower splits for the past couple of years and I'm comfortable with the big lifts - squats, deads, bench etc. Depending on the program, my rep range is usually in the 5-7 or 8-10 range with 3-6 sets (never under 3). I respect Alwyn's work and do think he's one of the best out there but I wonder if he designed stage one more for the beginner? I'm wondering if I should skip stage 1 and immediately move to stage 2?

For the record, I'm pretty lean already (although I do have some booty fat I'd love to rid myself of). I'm basically looking to add a bit more muscle and/or maintain what I have while getting rid of some of the booty fat.

Anybody else feel that there's not enough volume in these workouts particularly the beginning stages? If so, did you continue with the program as is and what have your results been like?

I want to give the program a fair try but I'm kinda of thinking it's not for me. I like to eat and I feel that with the shorter workouts I'll need to cut back on my intake for fear of gaining fat. Somebody please set me straight here.

[DirtyMartini]

I thought the stage 1 workouts were a bit short, too. So, I made the workouts more challenging by increasing weight every chance I could. There are a lot of alternatives you can do as well - increase height on your step-ups, do push-ups on a swiss ball, do crunches with a weight plate overhead, do a prone pike instead of a prone jackknife... I also added HIIT after each workout in stage 1.

Just because it's short doesn't mean it has to be easy.

[Nikster]

I thought so too and was quickly humbled after the next few weeks...hang in there and I agree with DirtyMartini, you can make it harder by doing a little more challenging moves. Overall, I am on week 3 and I am not finding the workouts ("easy") anymore. I add HIIT after most workouts to challenge myself and still do cardio (usually spinning class) on between lifting days.
I personally am glad I didn't skip it but I completely said the same thing after the first week to week 1/2 of Stage 1.
I will be curious what you think after a few more workouts too. I also found that I needed to increase my weights. My program before was hard but I can see in this workout how I was not pushing myself hard enough and stuck VERY close to the exact 60 sec. rest time, that made it a lot harder!
Nik~

[Natalia]

Originally Posted by MightyAl

That's what I said when I finished my first workout in NROL4W this past Saturday. I finished the stage 1 workout A in about 20 minutes and felt compelled to add more work - more legs and more shoulders because I'm use to doing so much more it didn't feel quite feel right to be done in 20 minutes.

I've been lifting for a few years now and consider myself and intermediate. I have done total body & upper/lower splits for the past couple of years and I'm comfortable with the big lifts - squats, deads, bench etc. Depending on the program, my rep range is usually in the 5-7 or 8-10 range with 3-6 sets (never under 3). I respect Alwyn's work and do think he's one of the best out there but I wonder if he designed stage one more for the beginner? I'm wondering if I should skip stage 1 and immediately move to stage 2?

For the record, I'm pretty lean already (although I do have some booty fat I'd love to rid myself of). I'm basically looking to add a bit more muscle and/or maintain what I have while getting rid of some of the booty fat.

Anybody else feel that there's not enough volume in these workouts particularly the beginning stages? If so, did you continue with the program as is and what have your results been like?

I want to give the program a fair try but I'm kinda of thinking it's not for me. I like to eat and I feel that with the shorter workouts I'll need to cut back on my intake for fear of gaining fat. Somebody please set me straight here.

hello,

#1. You are probably not using challenging enough weight.
#2. Are you following the rest periods outlined in the book?

If 12-15 bodyweight push-ups are too easy (you are a better woman that me then ) add a 45 lb plate on your back.

I myself have been at this bb style training before starting NROL4W for 2 years. Thought it was going to be easy, too. But Alwyn is a smart little sucker. You'll see...

[Phaedrus49er]

Originally Posted by Natalia

But Alwyn is a smart little sucker. You'll see...

I'd go with "sadistic," but what do I know?

[GinaKina]

The first day I did Stage 1, I thought the same thing. I have lifting for awhile also and thought the exact same thing. Oh boy does it get better

[Kimble]

I'm new to weight-lifting, and following the programme to the letter - and I'm very glad the first week isn't any harder!! As it is, I am putting as much effort as I can into each exercize. Maybe that's the key - maximum effort?

[Bytsi]

#1. You are probably not using challenging enough weight.
#2. Are you following the rest periods outlined in the book?

I second this comment! I was also an "intermediate" lifter and when I read the book, I thought about skipping the first stage. But instead, I decided to really max my weights so I'd hit failure (not "kinda hard" - failure as in "I can't do one more without dropping this weight or hurting myself by compromising form badly). I stuck strictly to the rest times and... let's just say that as I approach my last few workouts in stage 1, it's kicking my butt! I have raised my weights beyond what I ever thought I could, but I am drenched in sweat after the 30 minutes (it takes a little longer when you get to the 3 sets part).

Give it a chance before you say it's too easy - sometimes it takes a couple of workouts to figure out the weights that are right for this particular program.

Also, I'm a woman who can do tons of full-body pushups (because we do them all the time in martial arts), so I did them extra slow (try pausing for 2 seconds at the bottom of every rep), I did T pushups, and I also do a step version where I put one hand on the end of a step (other hand on the floor), do a pushup, then walk myself on my hands across the step so the other hand is on the step (and the original hand is on the floor), repeat, go back, etc etc - it really adds to the challenge. There are tons of pushup variations (legs on a bench or ball, adding dumbbells, etc) you can look into...

And if you're still worried, you can always do HIIT too!

[Lisa~]

Originally Posted by Bytsi

I also do a step version where I put one hand on the end of a step (other hand on the floor), do a pushup, then walk myself on my hands across the step so the other hand is on the step (and the original hand is on the floor), repeat, go back, etc

Great post Bytsi!

JC Santana calls these push-up step-ups and they're an awesome push-up variation that really strengthens the shoulder girdle. I've used them with several of my stronger clients (male and female). I love this exercise.

You might also enjoy what Christian Thibaudeau calls shoulder gliders. This is walking on your hands while dragging your feet on something slick (rather like a wheelbarrow walk except you drag your feet instead of a partner carrying them). It's the same concept as the push-up step-up in that you have to let go of one hand while you "walk" the other hand. The core and shoulders are challenged in a big way. It's another great move along the same lines (but without the push-up component in this version).

[Littlemermaidklb]

My bf does these crazy pushups that might be a fun challenege for you too (lord knows I'm not even CLOSE to these yet, haha). I don't know if they have an actual name or not, but he puts two steps on about 3 or four risers each, one on either side of him. He does a push-up in between them but on the up-part he explodes up (think clapping pushups) so that he lands with his palms on the steps, then he does a pushup from the steps and "jumps" back down between them. I know I probably described them terribly... but I'll try to go find a video for you so you can translate my ramblings, haha.

[Littlemermaidklb]

OK, I found one that's simmilar... only this guy has his feet on a ball and his step is really low.... My bf does it without the ball and with the steps both on probably 4 risers, so it's a higher jump, but this was as close as I could find.
YouTube - braveheart boxing- stability ball training 3

[Gayle]

Holy cow that's impressive! I fear I'll never be able to do a full body push-up - I'm in week 4 and though I can do the required number/sets at 45 degrees, at 30 degrees I can only do FOUR (and that 4th one is brutal!).

Oh, and that 20 minutes is no longer a cake walk!

[Natalia]

Originally Posted by Lisa~

You might also enjoy what Christian Thibaudeau calls shoulder gliders. This is walking on your hands while dragging your feet on something slick (rather like a wheelbarrow walk except you drag your feet instead of a partner carrying them). It's the same concept as the push-up step-up in that you have to let go of one hand while you "walk" the other hand. The core and shoulders are challenged in a big way. It's another great move along the same lines (but without the push-up component in this version).

Lisa, that sounds like fun...gotta give it a try.

[MightyAl]

love the name - DirtyMartini!

I didn't think the workout was easy. Just thought it was too short. Lol. I will incorporate some of the suggestions you made. Thanks!

Originally Posted by DirtyMartini

I thought the stage 1 workouts were a bit short, too. So, I made the workouts more challenging by increasing weight every chance I could. There are a lot of alternatives you can do as well - increase height on your step-ups, do push-ups on a swiss ball, do crunches with a weight plate overhead, do a prone pike instead of a prone jackknife... I also added HIIT after each workout in stage 1.

Just because it's short doesn't mean it has to be easy.

[MightyAl]

Hi Everyone,

Thanks so much for the feedback and suggestions. I just want to clarify, I didn't say the workout was easy only that I felt it was too short as I finished in about 20 minutes. The exercise pairings with the 60 sec rest periods were tough, in fact, my heart was racing and by the end of the last reps for last sets my muscles were feeling the burn/exhaustion. Compared to how much I'm used to doing it just didn't feel like enough but based on all the feedback about the subsequent stages, I shouldn't be complaining about not enough volumne!

Today was workout B and again I finished in about 20 minutes but it was hard. I didn't add anything to it other than some HIT right after.

I'm going to follow the workouts as the book prescribes and see what happens. Thanks again everyone.

[A H]

I find that if I feel like I haven't gotten enought out of the workout that I didn't warm up enough. I usually do 8 minutes on an elliptical or bike then the semi specific warmup in the book and by then my body is warmed if not HOT and I feel ready to lift. I also do HIIT after each workout . I have been working out for years too so I felt like I needed that as well.

[baffled111]

Mighty Al, fear not then. The workouts in stages 2, 3, 4 and 5 are taking me between 45 and 60 mins, not including warmup or HIIT.